Little Beast!

"Last but not least, get...strong...as...hell little beast. I saw your performance and you can rule this game or scare the shit out of a lot of competitors. "

Event 1: Reebok CrossFit Games 2012 Asia Regionals

Head to Floor Handstand Push Ups

"Dianne"

21-15-9 for time of::

Deadlifts @ 70kg

Handstand Push Ups (HTF)

Preview: Reebok CrossFit Games Asia 2012

Just got back from Korea after competing in the Reebok CrossFit Games Asia Regionals 2012.

Will post up pics and write up soon!

Go To THAT Place!

What Is CrossFit?

Life.

Provider of basic movements, skills and strength to lead a movable life - even when you are 60 years old.

Think of the time

•  you had to climb over your gate because you forgot your keys
• you had to push a car/vehicle because the spark plug failed/no gas/punctured tyre
• you offered to carry someone's groceries because they were struggling
• you wanted to chase after someone, but your breathlessness and leg strength failed you

The CrossFit methodology covers the 10 general aspects of fitness:

• strength
• stamina
• cardiovascular fitness
• balance
• agility
• power
• speed
• accuracy
• flexibility
• coordination

I CrossFit because I want to keep my muscles and joints supple and movable. I want to learn how to improve my movements and my life activities. I CrossFit because I am thirsty for knowledge. I CrossFit because I want to help others help themselves.

My intention for you, is to identify and maximize your physical and mental abilities to be better than your current self. I coach you to help you help yourself be better than now. So you can stand proudly on your own two feet and say, "YES! I DID IT!"  

I coach because I care.

I want you to be better than you already are. Not just physically fitter, also mentally prepared for the unknown. If there's something new, please tell me, "I'll do my best". If there's something that you dislike, ask yourself, "How can I improve?" If there's something you need me to know, say, "Hey, I need you to know this."

Annie Sakamoto

5'0, 115lbs, 35yrs old.

155lbs Clean & Jerk

It ain't about the size of the fighter, it's the size of the fight. You may be small and tiny, but keep your heart big and strong. Fearless. Courageous. I'll always keep that light shining bright for you. 

Keep moving. Keep breathing hard. Keep fighting for what you feel right.

If you asked me, what is CrossFit? My answer would be "Life".

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today."

Pope Paul VI

Highlights of the week!

Red Velvet from The Daily Grind, Bangsar Village I

"Fight Gone Bad" Charity Dinner

INTENSITY ISN'T THE END OF ALL

Pic taken from Rodney On Earth

Hard Work!

"I read a post recently linked to the Facebook news feed. It was written by a Crossfit trainer whom I have never met before. The author was talking about training with “intensity.” Every CrossFitter should always train at 100%! There was a mention of the “Sport of CrossFit” and a reference to the quote, “men will die for points.” Basically, the post was a big rah-rah session to encourage the readers to do every workout with 100% effort and never quit.

The post made me think about all the times in the early years of the CrossFit One World blog that I preached the same thing. The post made me think the author likely had only one or two years experience as a CrossFit trainer (but I could be wrong). You go to the Crossfit Level One Certification and there is a whole lecture about intensity. The CrossFit system is defined in one lecture as "constantly varied functional movment performed at "high intensity." You are told that "Intensity is the independant variable most commonly associated with maximizing favorable adaptation to exercise." It is no wonder that when you first start programming workouts for your CrossFit gym members, you think that encouraging everyone to give a 100% effort every workout is what works the best.

After almost five years of posting on this blog and training people at CrossFit One World, I realize the error in my early programming/coaching experiences. 100% effort should be saved for when it is needed: in competition. Training is not competition. There are no competitors at any sport that train 100% effort at every workout. Training at 100% effort every workout can lead to loss of technique. Loss of technique during a high intensity workout (on a daily basis) eventually is gonna bite you in the ass.

If you were to drive your car from stoplight to stoplight every time with the gas pedal all the way to the floor, eventually your car is gonna run into problems. Minimally the brakes and tires are gonna wear excessively, and over time, there will be wear on the engine. I know the human body is not a car, but I think you get what I'm saying. The human body is an amazing machine that can adapt and actually prosper under intital doses of high intensity training day in and day out. That's why so many people just starting CrossFit see results so quickly. (I would hope that you aren't coming to One World just to see quick results and you have a long term plan of trying to get fit for a lifetime.) Keep giving 100% effort for every workout and at some point you are likely to plateau, break, or you just simply burn out. I know for a fact that there are some of you who have suffered from one if not all three of those.

So about right now you’re thinking, “Well how much effort should I give?” Simple: never mistake “100% effort” for HARD WORK. The pedal doesn't have to go to the metal every workout, but you can “work hard” every time you step into the gym. HARD WORK doesn’t mean you have to try and crush a workout. HARD WORK means you make an effort to perform your workout better. “Better” can mean concentrating on moving well. “Better” can mean lifting heavier. “Better” can mean performing consistently throughout a workout instead of crash and burning at the end. And yes, “better” can sometimes mean being faster, but I would argue that if you are consistently working hard, getting “faster” comes naturally without the daily trip to the garbage can to spit up your lunch or flopping around on the floor in a pool of sweat.

I am definitely not saying that the intensity portions of the lecture are spewing false information, I am just telling you that if you want your CrossFit results to be successful for the long term, you are better served not falling into the 100% effort 100% of the time approach."

Author: freddy c., Crossfit One World.

Hot AND Haute!

Camille Leblanc-Bazinet

VIRTUOSITY. EXCELLENCE. IDOL. 

(9th Place, 2010 Crossfit Games)

Temptation!

I would SOOO like to do this today!!!

Crossfit's Main Site WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Definitely achievable!

:D

"Helen"

3 rounds for time of:

Run 400m
21 KB Swing @ 24kg(M), 16kg(W)
12 Pull Ups


Result: 11:51 (KB @ 20kg)


This was an improvement from the last time I did it on Dec 5th 2008 at which I took 12:33 to complete with a 16kg KB. I felt I oculd've done better if not for the 2 unfortunate events that JUST had to bugger my body.

1) Stomach discomfort due to nasi ayam masak merah for lunch 3hrs before training. I couldn't run fast for the fear I would just throw up. I was very cautious during the swings. I hate thrown-up throw ups!

2) Sore right lats. Can't explain what happened. Once I started the pull ups, my lats was screaming in agony! I just had to fight the pain and carry on till the very end. Even SzeNing realised I was in pain. Man. Bad bad bad......must recover soon... This cannot go onnnnn!

My goodness. This was the first time I actually knelt down after a WOD to "stabilise" my stomach. Usually I would just be standing and stretching right after the WOD! ARghhhh...this was the worst feeling ever...

Next time - no more spicy food before a WOD!!!

Wait a minute!! Does this mean spicy food induces faster WOD time???

What do you think?? Post thoughts to comments.

KB Swing at 20kgs.

Pull Ups. Sore right lats after that...

*All photos courtesy of PushMore

CrossFit Level 1 Certification!

CrossFit Effects, Sydney

Completed! Passed! Certified!

Being one of the smaller ppl around, I had to winch my way through to the front at times just to get a good view. Damn the Mat Sallehs are tall and big...and occupy alot of viewing range too.

Will try to post some other pictures up when possible. 

Have a good week ahead peeps! :)

Sydney - Here I Come!

I will be in Sydney for the weekend for the Crossfit Level 1 Certification!

Can't wait!!! Wanna go shopping, training, visiting etc etc...the list is endless!

See you guys when back next week! :)

100 Pull Ups

... completed in 9:39Mins!!

New Personal Best!! :)

Despite the blister that popped up, I am extremely happy I pushed myself to break my limits!

Check out my photo when I did the same workout on November 17th 2008

Courtesy of PushMore Fitness Center

This workout may sound tough, but it is possible! Give it a shot! :)

P/S: Pearly & Chris, Well done on completing your WOD today! AND doing the ABS workout!!! Proud of you guys! :)

"Chelsea"

Chelsea, one of the attemptable and achievable workouts!

"Every minute on the minute for 30 minutes, do:

5 Pull Ups

10 Push Ups

15 Squats

* Complete all 3 exercises within the minute in order to proceed to the next minute. Clock runs continuously."

Completed 30 rounds!

The previous time I did it was on Oct 13th 2008, and I did it TWICE. Yeah since I wasn't too pleased with the first round!!!

The 1st round I did 17 Rounds + 5,10,10. (Pull +G)

The 2nd round I did 30 Rounds (Pull + G, 18R - Knee Push Ups)

So this was a huge accomplishment for me! YEAHHHHH!!!

Picture courtesy of Crossfit Pushmore(taken on Oct 13th)

After all the months of training, I got my name onto the Leader Board! :)

Well, I managed to do ALL 5 pull-ups in a row..which was GREAT! Considering the first time at PushMore couldn't even manage a pull up.

*happy happy, skips for joy*

I believe hard work, determination and the right attitude definitely played a huge role in this achievement! :)